Strength

E2MOM 10

Rx+: 5 Strict Handstand Push Ups + 10 Kipping Handstand Push Ups

Rx: 3 Strict Handstand Push Ups + 7 Kipping Handstand Push Ups

Fx: 5 Pike Handstand Push Ups + 5 Kipping Handstand Push Ups

Conditioning

EMOM 16
1: 3 Rope Climbs (Fx: 2) (Rx+: 5)
2: AMRAP Double Unders
3: Rest
4: Rest

Strength

E3MOM 15
7 Bench Press @65 – 75%
7 Pendlay Rows @As close to bench press weight as possible

METCON

E2MOM 20
1: 20/15 Calorie Bike (Fx: 15/10)
AMRAP Jumping Air Squats
2: 20 Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
3: 20/15 Calorie Ski (Fx: 15/10)
AMRAP Jump Switch Lunges
4: 20 Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
5: Rest

Split dumbbell reps evenly between arms.

Come celebrate 22.2! This week’s theme is “Gym Bro!”

Open WOD 22.2

1 -2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155) (Scaled:135/95)
Bar-Facing Burpees

Time Cap: 10 minutes

Strength

E3MOM 18
Snatch Deadlift to Knee + Snatch Deadlift + Power Snatch
1 – 3: 70 – 75%
4 – 6: 75 – 80%

Conditioning

4 Rounds
200m Run
10 Hang Power Snatches (115/80) (Fx: 75/55) (Rx+: 135/95)

Conditioning

E2MOM 20
1: 550/475m Row (Fx: 500/450) (Rx+: 600/525)
2: Rest

Rest 4:00, Then…

AMRAP 11
22 Dumbbell Box Step Ups (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)
22 Toes to Bar (Fx: 16)